A 10–15 minute recovery sequence for after strength training or conditioning work. Combines static stretching with optional soft tissue work to maintain range of motion and promote recovery.

The Sequence

Static Stretching (8 min)

Order Exercise Duration
1 90/90 Hip Stretch 60 sec per side
2 Pigeon Stretch 60 sec per side
3 Couch Stretch 45 sec per side
4 Classic Triceps & Lat Stretch 30 sec per side
5 Child’s Pose 60 sec

Optional Soft Tissue (5 min)

Add any of these based on what you trained:

Trained Soft Tissue Work
Upper body T-Spine Roller Smash, Shoulder Rotator Smash
Lower body Psoas Foam Roller
Full body T-Spine Ball Smash, Forearm Smash